Cold Plunge
Cold Plunge Beginnings
The therapeutic use of cold exposure is an ancient practice with notably deep historical roots. This medical approach first began to evolve when appearing in significant medical texts like the Edwin Smith Papyrus & the works of Hippocrates around 3500 BCE.
The Greeks & Romans later embraced cold therapy as a cornerstone of their wellness practices, with Roman physician Claudius Galen specifically recommending cold water immersion for treating fevers, particularly tertian fever.
This early adoption of cold therapy marked just the beginning of its evolution in medical practice (Allan et al., 2022).
Cold Plunge Practices Through History
The evolution of cold therapy continued well beyond ancient times, with significant developments into the modern era. James Currie advanced the field through systematic research at his hydrotherapy facility, studying cold's effects on vital physiological functions. A major breakthrough came in the 1930s when Dr. Edgar A. Hines Jr. developed the cold-pressor test, expanding our understanding of how the body responds to cold water exposure. The 1960s brought new insights with D H Clarke's research, exploring cold therapy's potential for exercise recovery. During this same period, cold therapy gained recognition as a treatment for musculoskeletal injuries. The practice continued to evolve further with the introduction of whole-body cryotherapy chambers in Japan, becoming widely adopted in sports medicine by the early 2000s (Allan et al., 2022)..
In most recent years, cold therapy has seen a dramatic surge of popularity within wellness & biohacking communities. This mainstream adoption was largely driven by influential figures like Wim Hof, known for his distinctive approach combining breathing techniques with cold exposure. The practice gained additional momentum through endorsement from popular media figures, notably podcast host Joe Rogan, helping progress cold therapy from a specialized treatment into a widely embraced wellness practice.
Joe Rogan has become a passionate advocate for cold plunging, especially praising his Morozko Forge ice bath. He emphasizes how routine cold plunging has not only enhanced his physical resilience but has positively influenced multiple aspects of his life.
He maintains his personal ice bath at 34 degrees Fahrenheit, embracing the difficulty, as he believes that confronting discomfort is key to building both mental & physical fortitude. Since the summer of 2021, his podcast "The Joe Rogan Experience" has frequently featured various guests, from scientists to athletes & other comedians, discussing the benefits of cold plunging.
The practice of cold plunging has evolved beyond its traditional role in athletic recovery, with modern practitioners exploring its potential benefits for mental health & immune system function. Despite its variation of application over time, the fundamental physiological responses that make cold exposure effective remain unchanged (Allan et al., 2022).
Distinctions Between Ice Baths, Cold Plunges & Cold Water Swimming
Ice baths, sometimes referred to as deliberate cold exposure tanks, are generally used as controlled environments with variations of temperature & time. These experiences are usually stationary & used often in athletic recovery.
Cold plunges, however, tend to be more brief & intense. These are sometimes considered more sporadic in their experience & can involve even lower temperatures, depending on where & how the cold plunge is done.
As read in "Cold Water Swimming: Dean Hall's Cancer Cure", cold water swimming generally involves swimming for extended lengths of time in cold to ice-cold water, such as in the case of Dean Hall's remarkable feat of the 180 mile Williamette river. It entails swimming outdoors in natural bodies of water, such as in lakes or rivers, mainly during the winter or in polar regions (Knechtle et al., 2020).
Cold Plunge Science
Cold therapy triggers a physiological response in the human body due to the drastic changes in blood flow. Upon entering an ice bath, the blood vessels immediately contract & then rapidly dilate upon leaving. The alternation of constriction & dilation creates a natural "pumping" effect throughout the circulatory system.
In the center of this process, the body's temperature regulation mechanism responds to the sudden cold by initiating a cascade of interconnected healing responses & therapeutic benefits.
Additional articles regarding the research & understanding of cold plunge therapy can be found here.
Cold Plunge Benefits
The therapeutic impact of cold exposure spans multiple realms of health, delivering a comprehensive array of benefits. Physically, ice baths work to reduce inflammation, speed up muscle repair, & help with detoxification of metabolic byproducts accumulated from tissues.
On a mental level, it builds psychological strength, enhancing the ability to endure stress while sharpening mental focus. The endorphin & dopamine release while cold plunging creates a natural mood elevation, at times lasting well afterwards. Beyond these benefits, cold plunging shows incredible potential in boosting immune function, activating brown fat for improved metabolic health, & supporting vital bodily processes including circulation & the formation of new neural pathways.
As read in "Cold Plunge Research", there have been several studies done with cold plunge as a treatment method for various illnesses. These illnesses include cases of Hashimoto's thyroiditis, type 2 diabetes, multiple sclerosis & even allergies. Cold plunging has also proven effective in research regarding athletic performance & low testosterone, as well as aiding in studies concerning depression, anxiety & heart rate variability (HRV). Not only this, but research has shown that metabolic therapies, like cold plunging, are actually more effective than FDA-approved medications.
How to Cold Plunge
While there is no right formula when beginning your cold plunge practice, Morozko offers guidance for an intuitive starting point. When beginning a cold plunge practice, "Guide to Optimal Ice Bath" recommends to go "cold enough to gasp & long enough to shiver". This gasp reflex is simultaneously activated by the sympathetic nervous system. Shivering then signals the body to recruit brown fat.
Other points to be aware of when beginning your cold plunge practice can be found in "Contraindications to Cold Plunging". In this article, we read that common contraindications may include hypertension, heart arrhythmia, anorexia, cold urticaria, & anti-depressants. Other dangers involve drowning, hypothermia & heart attack. Please be sure to review these with your health care provider before beginning a new cold plunge practice.
Morozko Cold Plunge Tubs
Morozko offers an innovative product line including various ice bath models, each featuring a unique cold plunging experience & handcrafted in Phoenix, AZ. Through the entire design process to the cold plunge experience itself, Morozko stays true to its motto & allows others to "take charge" in their own lives. Morozko is the next best thing to nature, & we empower people to not only think for themselves, but make choice that advocate for individual health freedom.
To browse our ice bath product line, see some of our popular models below, or click here.
Chemical-free, Epsom salt ready.
Experience a "lake plunging" simulation.
References
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Allan R, Malone J, Alexander J, Vorajee S, Ihsan M, Gregson W, Kwiecien S, Mawhinney C. Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. European journal of applied physiology. 2022 May;122(5):1153-62.
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Knechtle B, Waśkiewicz Z, Sousa CV, Hill L, Nikolaidis PT. Cold water swimming—benefits and risks: A narrative review. International journal of environmental research and public health. 2020 Dec;17(23):8984.
